CategoriesWod

WOD WOD, 17. September 2020

17-09-2020
Weekly Special : Press

Weightlifting
Press (Weight)
Banded Corkscrew Press 3×5/5 @light
weight/ slow Tempo

3 x 6 behind the neck press @ Light weight/
slow Tempo

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8
Group of 6
20 sit ups
6 Lanes Farmers Walk 1x 32/24
20 DU
Rest/ Desinfektion 2 min
AMRAP 8
Group of 6
5 Man Makers 2x 22,5/15
4 Lanes Double DB Waiters Walk
30 Jump Rope High knees

CategoriesWod

WOD WOD, 15. September 2020

15-09-2020

Gymnastics
EMOM 9 (Max reps)
_EMOM 9_
(45sec work – 15sec rest)

A| 2 negative Pull Ups (3-5sec down)
B| Banded Pull Downs
C| Hollow Hold

Skill
Pull ups, C2B, Muscle up (Max reps)
_Skill_
*Pull Up*
A| 3×5 Toe Assist Pull Ups
B| 4×8 Ring Rows
C| Beat Swing (+Kipping Pull Up)

*C2B*
A| 3×5 C2B Toe Assist
B| 4×8 Inverted Row
C| Beat Swing (+C2B Pull Up)

*Muscle Up*
A| 3×5 weighted Strict Pull Up
B| 2×8 3 Position Drill
C| 2×8 Get out of the Pool
D| Muscle Ups

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10

AMRAP 10
15 Wall Balls
30/50 Double/Single Unders
200m Run

CategoriesWod

WOD WOD, 14. September 2020

14-09-2020
Weekly Special : Press

Weightlifting
Press (Weight)
Torokhtiy Press 3x 6 @10/5 kg

3x 8/8 DB one arm push jerk/ hold 2 sec. In the
power Position

Metcon
Metcon (Time)
For Time
2 Rounds
14 overhead squats 40/30
14 Burpees over Bar

2 Rounds
12 overhead squats 50/35
12 Burpees over Bar

2 Rounds
10 overhead squats 60/40
10 Burpees over Bar

TC: 20

CategoriesWod

WOD WOD, 11. September 2020

11-09-2020
Weekly Special : Press

Weightlifting
Press (Weight)
Torokhtiy Press
3x 6 @10/5 kg
3x 8/8 DB one arm push jerk/ hold 2 sec. In the
power Position

Metcon
Metcon (Time)
For Time

For Time

30 HSPU
Rest 1 min
30 Strict Pullups
Rest 1 min
30 sit ups
Rest 1 min
30 Push ups
Rest 1 min
30 Pullups
Rest 1 min
30 Leg Raises

TC : 20

CategoriesWod

WOD WOD, 10. September 2020

10-09-2020
Weekly Special : Press

Weightlifting
Press (Weight)
Banded Military Press

3×6 @light weight/
slow Tempo

3x 8/8 DB one arm push press

Metcon
Metcon (Time)
For Time

For Time

20 Jumping Lunges
30 Power Clean 40/30
20 Jumping Lunges
30 Power Snatch
20 Jumping Lunges
30 SDHP
20 Jumping Lunges

TC: 20

CategoriesWod

WOD WOD, 8. September 2020

08.09.2020
Weekly Special: Press

Weightlifting
Push Press (3×6)
Push Jerk (3×6)

Metcon
Metcon (Time)
30 Wall Balls
25 Pull Ups
20 Kettlebell Snatches
15 Pistols
10 Clusters

rest: 2 minutes

10 Clusters
15 Pistols
20 Kettlebell Snatches
25 Pull Ups
30 Wall Balls

Rx:
Wall Ball: 9 / 6 kg
Kettlebell: 24 / 16 kg
Barbell: 40 / 30 kg

CategoriesWod

WOD WOD, 7. September 2020

07-09-2020
Weekly Special : Press

Weightlifting
Press (Weight)
Banded Corkscrew Press
3×5/5 @light
weight/ slow Tempo

3 x 6 behind the neck press @ Light weight/
slow Tempo

Metcon
Metcon (Time)
For Time

6 Rounds
5 Thrusters 30/20
5 T2B
5 Burpees
Rest 2 min
4 Rounds
6 Thrusters
6 Pullups
6 Burpees
Rest 2 min
2 Rounds
7 Thrusters
7 C2B Pullups
7 Burpees

Score is total Time
TC: 20

CategoriesWod

WOD WOD, 4. September 2020

04-09-2020
Weekly Special :Squat

Weightlifting
Squat (Weight)
Squat

3×10 overhead lunges @30% Group of 6

3×10 Zercher Squats @50% Group of 6

90 sec. Rest between sets

Metcon
Metcon (AMRAP – Rounds and Reps)
Mary

Mary
AMRAP 20
5 HSPU
10 Pistols
15 Pullups

CategoriesWod

WOD WOD, 3. September 2020

03-09-2020
Weekly Special : Squat

Weightlifting
Squat (Weight)
Squat

3×10 lowbar Backsquats @50%

3x 10 Hackenschmidt Squats @40%
90 sec. Rest between sets

Metcon
Metcon (Time)
Kelly

Kelly
5 Rounds for Time
400m run
30 Box jumps
30 Wall Balls 9/6

TC: 20

CategoriesWod

WOD WOD, 31. August 2020

31-08-2020
Weekly Special : Squat

Weightlifting
Squat (Weight)
Squat

3×8 Backsquats @70% Group of 6

3×8/8 Pistols Group of 6
90 sec. Rest between sets

Metcon
Metcon (Time)
Helen

Helen
3 Rounds for Time
400m run
21 KB Swings 24/16
12 Pullups

TC: 20